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The Basics: This is an upper body kettlebell workout. Do this workout after a quick cardio session on a treadmill, elliptical, or rower OR you can incorporate cardio by doing all exercises below for 12 reps then 10 minutes on a machine three times in a circuit.
Start with a kettlebell in each hand starting at your shoulders. Legs shoulder width apart. Press the left arm reaching up to the ceiling, then bring the bell back to your shoulder and press up with the right arm. Do this for 12 reps on each side.
Start with your kettlebell on the floor just in front of your right foot. Standing in an easy lunge position with your right let forward and your left leg back with your leg resting on the ball of your foot, rest your forarm on your right slightly bent thigh. Reach with your left arm and grab the bell, rowing it to stomach keeping your spine straight while retracting your shoulder blade and flexing your elbow. Bring the kettlebell back to the floor without touching and then row back up. 12 on each side.
Place the kettlebell between your feet. Starting with your legs a little more than shoulder width apart. Hinge at your waist and with your right arm swing the kettlebell back between your legs. Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead. 12 reps each side.
Start with your legs shoulder width apart. Hold the kettlebell with both hands palms facing in. Start with the bell at chest height, elbows bent. Press both arms up so the kettlebell is above your head. Bend your elbows to lower the bell behind your head keeping your triceps stable. Raise the bell back above your head and lower back to your chest height. Repeat 12 reps.
For additional guidance, check out the complete kettlebell workout video below. You can find everything you need to complete the Workout of the Week at your nearest Chicago Athletic Clubs location. If you are looking for even more workout plans designed by our Chicago fitness experts, consider joining the monthly CAC online training program. This program lets you access a full month's worth of workouts designed meet any fitness goals. For workouts personalized to your fitness goals, you can also schedule your personal training session with one of our Chicago fitness experts. Contact CAC to learn more today!